Consistent Splits

April 10, 2013
By : Retta

Warm Up
One Time Through
30 Burpees
15 Deadhang pull-ups
30 plank-ups
-stretch shoulders and hips with bands

Strength
Work up to a 1 RM Overhead Squat

WOD 1
4 Rounds
10 power snatches as fast as possible- record split time
Rest 1 minute
Report all 4 split times

Games- (135,95)
Regional (115,80)
Open (95,65)

WOD 2
Row 1000m
Rest 3 minutes
Row 750m
Rest 2 minutes
Row 500m
Rest 1 minute
Row 250m

Record all split times

42 Comments

Mullins

04/11/2013 @ 1:30 am

Lots of impressive weights on the board today. Congrats.

OHS #235 (PR) / 40, 1:00, 48, 1:20 @ games / 3:41,2:48,1:46,51
Mullins

04/11/2013 @ 1:30 am

Lots of impressive weights on the board today. Congrats.

OHS #235 (PR) / 40, 1:00, 48, 1:20 @ games / 3:41,2:48,1:46,51
Dudley

04/11/2013 @ 12:43 am

195# pr; 44,52,54,64 @reg; 3:40,2:46,1:46,51
- Kenny "F'n" Powers
  
  04/11/2013 @ 1:13 am
  
  Yea, Dudley! Nice work
Dudley

04/11/2013 @ 12:43 am

195# pr; 44,52,54,64 @reg; 3:40,2:46,1:46,51
- Kenny "F'n" Powers
  
  04/11/2013 @ 1:13 am
  
  Yea, Dudley! Nice work
Crowley

04/10/2013 @ 10:35 pm

Warm-up: done
OHS: 215 – failed the jerk at 235, I know I can get this
WOD 1: 27, 29, 36, 42 @115#
WOD 2: 3:43, 2:47, 1:48, :53
Crowley

04/10/2013 @ 10:35 pm

Warm-up: done
OHS: 215 – failed the jerk at 235, I know I can get this
WOD 1: 27, 29, 36, 42 @115#
WOD 2: 3:43, 2:47, 1:48, :53
Wheeler

04/10/2013 @ 9:25 pm

Warm Up – Check!
OHS: 145 PR, like KFP I had a mental block at 150
WOD 1: 27, 27, 27, 26 Open, def should have done Regional
WOD2: 4:02, 3:0?, 2:00, 57.5
Wheeler

04/10/2013 @ 9:25 pm

Warm Up – Check!
OHS: 145 PR, like KFP I had a mental block at 150
WOD 1: 27, 27, 27, 26 Open, def should have done Regional
WOD2: 4:02, 3:0?, 2:00, 57.5
Gambee

04/10/2013 @ 7:01 pm

Strength: 185
WOD 1: 24, 24, 25, 24 @ regionals
WOD 2: 3:34, 2:45, 1:45, :50

Tons of OHS PR’s on the board today.
Gambee

04/10/2013 @ 7:01 pm

Strength: 185
WOD 1: 24, 24, 25, 24 @ regionals
WOD 2: 3:34, 2:45, 1:45, :50

Tons of OHS PR’s on the board today.
Gill

04/10/2013 @ 3:03 pm

Overhead squatted my former bodyweight! Unfortunately, I don’t know if it’s quite my current bodyweight 🙂 Snatches: 42-49 at Games, Rowing: done

Is anyone going crazy tonight since there’s no Open Wod tomorrow? I might stay up until 10:30 instead of 9:30.
- Kenny "F'n" Powers
  
  04/10/2013 @ 4:20 pm
  
  ha! love it
- Alec
  
  04/10/2013 @ 6:09 pm
  
  Partay!
Gill

04/10/2013 @ 3:03 pm

Overhead squatted my former bodyweight! Unfortunately, I don’t know if it’s quite my current bodyweight 🙂 Snatches: 42-49 at Games, Rowing: done

Is anyone going crazy tonight since there’s no Open Wod tomorrow? I might stay up until 10:30 instead of 9:30.
- Kenny "F'n" Powers
  
  04/10/2013 @ 4:20 pm
  
  ha! love it
- Alec
  
  04/10/2013 @ 6:09 pm
  
  Partay!
Kenny "F'n" Powers

04/10/2013 @ 2:28 pm

warm up
strength got 160 (PR) and had a mental block at 165…I’ll get it. Form isn’t great
WOD 1: 32, 32, 31, 33 (open) should have went with the reg.
WOD2: 3:40(something), 2:40something, 1:something and 50 something seconds.

Working on overhead stuff tomorrow if anyone wants to join
- Kara
  
  04/10/2013 @ 5:15 pm
  
  Nice job! You must have been fired up after I said “you stink at OHS, right?” Ha ha
Kenny "F'n" Powers

04/10/2013 @ 2:28 pm

warm up
strength got 160 (PR) and had a mental block at 165…I’ll get it. Form isn’t great
WOD 1: 32, 32, 31, 33 (open) should have went with the reg.
WOD2: 3:40(something), 2:40something, 1:something and 50 something seconds.

Working on overhead stuff tomorrow if anyone wants to join
- Kara
  
  04/10/2013 @ 5:15 pm
  
  Nice job! You must have been fired up after I said “you stink at OHS, right?” Ha ha
Amy C

04/10/2013 @ 2:04 pm

Warmup: DONE
Strength: 125# (10# PR!)- failed on the first attempt- just hadn’t properly locked out overhead before squatting. But stuck it on the 2nd/final attempt!
WOD 1: 26, 24, 23, 22 (open- should have gone with the regional weights)
WOD 2: I forgot to write that down before leaving!
Amy C

04/10/2013 @ 2:04 pm

Warmup: DONE
Strength: 125# (10# PR!)- failed on the first attempt- just hadn’t properly locked out overhead before squatting. But stuck it on the 2nd/final attempt!
WOD 1: 26, 24, 23, 22 (open- should have gone with the regional weights)
WOD 2: I forgot to write that down before leaving!
JWhite

04/10/2013 @ 12:51 pm

OH Squat: up to 165
WOD 1: :25, :55, 1:00, 2:00 @ regionals, this got sucky real quick
WOD 2: 1:50, 1:50, 1:42, 1:38
- dudley
  
  04/10/2013 @ 1:29 pm
  
  see you found some flexibility in those heels this AM
- Kenny "F'n" Powers
  
  04/10/2013 @ 2:25 pm
  
  J-bone, it took you 1:50 to row 1000 meters? thats quick, bro
  - JWhite
    
    04/10/2013 @ 2:37 pm
    
    haha my bad, those are 500m pace times for each round, I’m definately not tall enough to row 1000m in 1:50
JWhite

04/10/2013 @ 12:51 pm

OH Squat: up to 165
WOD 1: :25, :55, 1:00, 2:00 @ regionals, this got sucky real quick
WOD 2: 1:50, 1:50, 1:42, 1:38
- dudley
  
  04/10/2013 @ 1:29 pm
  
  see you found some flexibility in those heels this AM
- Kenny "F'n" Powers
  
  04/10/2013 @ 2:25 pm
  
  J-bone, it took you 1:50 to row 1000 meters? thats quick, bro
  - JWhite
    
    04/10/2013 @ 2:37 pm
    
    haha my bad, those are 500m pace times for each round, I’m definately not tall enough to row 1000m in 1:50
DD

04/10/2013 @ 10:31 am

Power snatches @ 135

:20, :20, :23, :27
DD

04/10/2013 @ 10:31 am

Power snatches @ 135

:20, :20, :23, :27
bowler

04/10/2013 @ 2:06 am

Low Bro Back Squat max out sesh
- Mattw
  
  04/10/2013 @ 11:20 am
  
  Bromance….
  - Bish
    
    04/10/2013 @ 12:41 pm
    
    Bros on bros
- Shamwow
  
  04/10/2013 @ 4:05 pm
  
  Ain’t got time for barbells
bowler

04/10/2013 @ 2:06 am

Low Bro Back Squat max out sesh
- Mattw
  
  04/10/2013 @ 11:20 am
  
  Bromance….
  - Bish
    
    04/10/2013 @ 12:41 pm
    
    Bros on bros
- Shamwow
  
  04/10/2013 @ 4:05 pm
  
  Ain’t got time for barbells